1. THE KROME RULE
Purpose over hype.
A supplement earns a place only when it has a clear job, acceptable risk, evidence-supported rationale, and does not replace a more important behavior.
Foundation
Strong practical value when a real need exists (e.g., Creatine, Whey).
Performance-Specific
Useful for certain events or training demands (e.g., Caffeine, Beta-alanine, Nitrate).
Situational
Mixed evidence or context dependent (e.g., Electrolytes, HMB, Tart Cherry).
Clinician-Guided
Use to correct a specific health/nutrition need (e.g., Vitamin D, B12, Iron, Zinc).
2. MASTER DATABASE
Supplement Evidence Matrix
Click or tap any item or Quick Pop-Up button to view full protocols, timing, cautions, and athletic rationale in a pop-up window.
| Supplement Item | Primary Use & Benefits |
|---|---|
|
Creatine monohydrate
Foundation
|
Strength, power, repeated high-intensity work, lean-mass support |
|
Whey protein
Foundation
|
Convenient high-quality protein to help meet daily protein needs |
|
EPA / DHA omega-3
Health / Situational
|
Long-chain omega-3 fatty acids; supports heart, joint & inflammation health |
|
Beta-alanine
Performance-Specific
|
Raises muscle carnosine; helps repeated hard efforts lasting 1–4 mins |
|
Caffeine
Performance-Specific
|
Alertness; lower RPE; supports endurance & intermittent sport power |
|
L-citrulline / Citrulline malate
Optional
|
Blood-flow / pump support; nitric oxide precursor |
|
Beetroot / Dietary nitrate
Performance-Specific
|
Reduces oxygen cost of exercise; enhances submaximal endurance stamina |
|
Electrolytes
Situational
|
Replaces sodium and key minerals lost in heavy sweat |
|
Magnesium
Clinician / Need-Based
|
Supports nerve, muscle relaxation, and energy production |
|
Zinc
Clinician / Need-Based
|
Essential mineral for immune defense, tissue repair & hormone status |
|
Tart cherry
Optional Recovery
|
Anthocyanins may reduce muscle soreness & inflammation |
|
Melatonin
Clinician / Need-Based
|
Sleep-timing and circadian phase shift aid |
|
HMB
Situational
|
Leucine metabolite; may help muscle retention in caloric deficits |
|
Greens powder
Optional Convenience
|
Concentrated plant nutrients when produce intake is low |
3. SPORT & GOAL PROTOCOLS
Core Principle: Use the minimum effective stack.
Power & Strength Sports
Strength / SprintExamples: Football, baseball power work, sprinting, Olympic lifting, powerlifting, throwing events
- Foundation: Creatine 3–5 g/day; adequate daily protein; whey only when convenient
- Pre-training option: Caffeine, starting at low end of evidence dosing, 15–60 min pre if tolerated
- Situational: Beta-alanine when repeated high-intensity bouts are important; electrolytes for hot/high-sweat sessions
- Optional: Citrulline for pump/blood-flow goals (mixed evidence)
- Avoid: Stacking multiple stimulants, proprietary pre-workouts, dehydration strategies
Field & Court Sports
Intermittent High-IntensityExamples: Soccer, basketball, lacrosse, hockey, tennis, volleyball
- Foundation: Protein adequacy; creatine may support repeated sprint/high-intensity training; hydration
- Pre-game option: Caffeine can help some intermittent long-duration performance; trial in training first
- Situational: Beta-alanine for repeated intense efforts; electrolytes during prolonged/hot sessions; nitrate for conditioning blocks
- Recovery: Protein feeding plus carbohydrate-rich food after demanding sessions
- Avoid: Using supplements to compensate for low carbohydrate intake, poor sleep, or chronic under-fueling
Combat & Weight-Class Sports
Combat / Weight-ClassExamples: Wrestling, boxing, MMA, judo, grappling
- Foundation: Protein adequacy; creatine can support training but may increase body water/scale weight
- Pre-training option: Low-dose caffeine if tolerated and permitted
- Situational: Electrolytes during high sweat losses; beta-alanine for repeated hard rounds
- Critical Caution: Do not combine stimulant stacks with intentional dehydration. Weight cuts require qualified sport/medical oversight.
- Avoid: Diuretics, laxatives, unregulated fat burners, extreme water manipulation
Bodybuilding / Physique
Hypertrophy / CompositionExamples: Resistance training, bodybuilding, physique, fitness competitions
- Foundation: Creatine 3–5 g/day; daily protein target; whey for convenience
- Training option: Caffeine before sessions if it improves training quality without harming sleep
- Optional: Citrulline for pump; beta-alanine if sessions include sustained high-intensity work
- Health layer: Omega-3 when diet is low in fatty fish; vitamin/mineral supplementation only when intake or status warrants
- Contest caution: Do not rely on diuretics, stimulant fat burners, laxatives, or severe dehydration for appearance
- Priority: Progressive resistance training, sufficient calories/protein, sleep and adherence
Fat Loss / Weight Management
Calorie Deficit- Foundation: Protein adequacy; whey can be a convenient low-effort protein source
- Performance support: Creatine can help maintain strength/training quality even if scale weight rises slightly from water
- Optional: Caffeine may support training performance and alertness, but it is not required for fat loss
- Hydration: Electrolytes only when sweat losses/session conditions justify them
- Avoid: Fat burners, detox products, laxatives, stimulant stacking, and using supplements in place of a calorie deficit
- Reality check: Supplements do not override energy balance
Lean Muscle Gain
Hypertrophy / Surplus- Foundation: Creatine 3–5 g/day; sufficient total calories; adequate daily protein
- Protein tool: Whey 20–40 g when needed to reach the daily target
- Training option: Caffeine if it improves training output without harming sleep/appetite
- Situational: Beta-alanine for high-density training; citrulline optional; HMB not a default for trained athletes
- Health layer: Omega-3 or micronutrient supplements only when food intake/status supports the need
- Priority: A controlled calorie surplus and progressive overload drive the result
Cardiovascular / Endurance
Aerobic / Long DurationExamples: Distance running, cycling, rowing, triathlon, prolonged conditioning
- Foundation: Adequate carbohydrate, hydration, electrolytes when indicated, and adequate protein
- Performance option 1: Caffeine before key sessions/races if individually tolerated
- Performance option 2: Beetroot / dietary nitrate 2.5–3 h before selected endurance sessions/events
- Situational: Beta-alanine is more relevant to hard efforts of a few minutes than long steady-state endurance
- Creatine note: Not a primary pure-endurance ergogenic aid, though it may support strength training within an endurance program
4. HEALTH & WELLNESS
Life-Stage Guidance
Children (School Age)
Food & Growth FirstFood, growth, hydration, sleep and physical activity are the protocol. Performance-enhancing supplement stacks are not appropriate.
- AAP Guidance: Young athletes improve through calories, fluids, training, conditioning and rest.
- Vitamin D: NIH target for ages 1–13 is 15 mcg (600 IU)/day from food plus supplements if needed.
- Food Checklist: Use produce for vitamins A/C/K, eggs/dairy for B vitamins and D, whole grains for B vitamins.
- Avoid: Energy drinks, pre-workouts, caffeine powders, creatine stacks and weight-loss supplements.
Teens (Ages 14–18)
Adequacy & CautionKeep the focus on adequate food, protein from meals, carbohydrates for sport, fluids, sleep and recovery.
- AAP Notes: Most young athletes do not need supplements when diet is adequate.
- Key Micronutrients: Vitamin D: 15 mcg (600 IU)/day; Vitamin B12: 2.4 mcg/day.
- Hydration: Energy drinks are not sports hydration. Avoid stimulant pre-workouts and dry scooping.
- Clinical Oversight: For restricted eating, rapid growth, or vegan patterns, consult a pediatrician/dietitian.
Adults (Ages 19–70)
Purposeful ProtocolUse food first, then supplement for a clear purpose: performance, convenience, documented low intake, or clinician need.
- Strongest Adult Options: Creatine for strength/power, Caffeine for performance, Whey for convenience.
- Vitamin D Target: 15 mcg (600 IU)/day for ages 19–70. Cover daily intake from food before isolating vitamins.
- Safety Checks: Review medications, pregnancy, kidney/heart health, anxiety and sleep before supplementing.
Older Adults (Ages 71+)
Muscle & Bone HealthPriorities shift toward maintaining muscle, strength, bone health, adequate protein, hydration and correcting nutrient gaps.
- Vitamin D Target: NIH recommends 20 mcg (800 IU)/day. Skin production declines with age.
- Vitamin B12: Higher risk for deficiency due to reduced gastric absorption with aging.
- Creatine & Muscle: Studied alongside resistance training for muscle retention; review with clinician if taking medications.
5. MICRONUTRIENTS
KROME Vitamin Database
Click or tap any vitamin or Quick Pop-Up button to view full reference intakes, food sources, and athletic notes in a pop-up window.
| Vitamin Item | Primary Biological Role |
|---|---|
|
Vitamin A
Essential Micronutrient
|
Vision, immune function, cell growth & tissue repair |
|
B1 (Thiamine)
Essential Micronutrient
|
Energy metabolism, nerve function |
|
B2 (Riboflavin)
Essential Micronutrient
|
Energy production via electron transport |
|
B3 (Niacin)
Essential Micronutrient
|
Energy metabolism, DNA repair |
|
B5 (Pantothenic acid)
Essential Micronutrient
|
Coenzyme A synthesis & fuel conversion |
|
B6 (Pyridoxine)
Essential Micronutrient
|
Protein metabolism, neurotransmitter synthesis |
|
B7 (Biotin)
Essential Micronutrient
|
Fat and carbohydrate metabolism |
|
B9 (Folate)
Essential Micronutrient
|
DNA synthesis, red blood cell formation |
|
B12 (Cobalamin)
Essential Micronutrient
|
Red blood cell & neurological function |
|
Vitamin C
Essential Micronutrient
|
Collagen formation, antioxidant defense |
|
Vitamin D
Essential Micronutrient
|
Bone, immune & muscle function |
|
Vitamin E
Essential Micronutrient
|
Fat-soluble antioxidant protection |
|
Vitamin K
Essential Micronutrient
|
Blood clotting & bone protein synthesis |
6. INTERACTIVE STACK BUILDER
Select your primary sport/goal and age group to generate a custom evidence-based supplement stack with daily timing and safety notes.
Stack Parameters
Personalized Stack Blueprint
7. ATHLETE SAFETY
Third-party testing matters.
Competitive athletes should reduce contamination risk by choosing independently certified products (e.g. NSF Certified for Sport, Informed-Sport, Cologne List) and checking current anti-doping rules. Certification reduces risk but does not eliminate it.
Banned / High-Risk Substances
Avoid products containing or masking banned or hazardous compounds:
- Anabolic steroids and prohormones
- SARMs (Selective Androgen Receptor Modulators)
- Pure anhydrous caffeine powder
- Unregulated multi-ingredient fat burners
- Diuretics, laxatives and extreme dehydration protocols
Safety Rules for Minors
Children and teens do not follow adult performance stacks in this guide:
- Priority: Adequate food, hydration, sleep and structured training
- No energy drinks, pre-workouts or weight-loss supplements
- Micronutrients only under pediatric or dietitian guidance
- Always check third-party testing for safety and heavy metal compliance
KROME STANDARD
Food first. Evidence next. Minimum effective stack.
KROME Fitness · Athlete Supplement Protocol · General education only. Not medical nutrition therapy or medical advice.